Whether you’re a fitness and nutrition enthusiast, an average gym goer, or have barely dipped your toes into the world of healthy living, you’ve most likely heard of the food scale. If you’ve ever wondered whether this is a tool you should incorporate into your daily routine, this article will be helpful for you.
Reasons to Consider Using a Food Scale
Weight loss
If you have a goal of losing weight, the only way to achieve this is to be in a caloric deficit (i.e., consuming less energy than you are expending). For most people, tracking caloric intake will be the best way to ensure you are consistently consuming fewer calories than you are burning. In order to track calories, you will need some way to measure the foods you are consuming. While using measuring cups can be a good place to start for measuring some foods (liquids, flour, rice, etc.),according to an article by RDN Anna Smith, a kitchen scale is more accurate because it measures by weight, not volume. Measuring by weight more accurately tracks foods that may have small gaps of space when trying to use measuring cups (meats, larger nuts, chips, etc.).
You may wonder if using a food scale versus measuring cups really makes that much of a difference, but in actuality it can have a big impact. For most people, a weight loss phase should not last longer than 12weeks, as it can be both physically and mentally taxing. If over that period of time you are getting inaccurate measurements on the foods you are consuming, you may also be inaccurately tracking caloric intake, which in turn can hinder you from reaching your goals in that time frame. Using a food scale ensures you are maximizing your time in a weight loss phase.
Macro tracking
Similar to having weight loss goals, someone may have a specific physique goal. An important aspect to shaping one’s physique is proper balance of macronutrients (proteins, carbohydrates, and fats). When trying to achieve a toned or muscular physique, protein in particular is an important macronutrient to pay attention to. Most protein sources, such as meats, fish, chicken, tofu, and beans, have serving sizes that are measured in ounces, pounds, or grams. In order to accurately track these foods, a food scale will need to be used. The same goes for many carbohydrate and fat sources such as potatoes, pasta, vegetables, fruits, cheese, and nuts.
Understanding what portion sizes look like
Another reason someone may benefit from using a food scale is to learn what proper portion sizes look like. In this day and age, particularly in the United States, people have a tendency for overconsumption. According to an article from the National Academy of Sports Medicine, when using a hunger score chart that measures satiety levels, “Americans tend to stop eating at a score of “7” [feeling a little uncomfortable, but could still eat additional items] whereas in leaner nations, individuals tend to stop eating at a score of “6” [fully satisfied—a little full, but pleasantly full].”
Part of this is due to having an improper understanding of portion sizes. The author of the article, Fabio Comana, states that there has been a steady increase in portion sizes “by 15-70% over the past40 years,” and as this happened, people lost their grasp on what a standard serving size is.
While overconsumption and overestimation of portion sizes are issues, people may also underestimate the portion sizes of some foods. According to Dru Rosales, a registered dietician featured in an article from Lose It, her clients can sometimes “underestimate their portion sizes of certain foods, such as pasta.” Whether someone tends to over-consume or under-consume, it is evident that a food scale can be a useful tool for someone who needs to gain a better grasp on what a portion size is for various foods.
Possible shortcomings of the food scale
While there are many benefits to using a food scale, it may not be a good fit for some. If a food scale becomes more stressful than helpful, or if it becomes a trigger for bad eating habits, it may need to be avoided. This does not mean the food scale should never be used for people that fall into this category, but rather it can be revisited at another time. At the end of the day, the food scale is meant to be used as a tool to create better nutritional habits and help you reach your health and fitness goals.
